Simple Lifestyle Changes That Make a Big Difference

Dr. Prriya Eshpuniyani Thoracic (Chest) Surgeon Specializing in surgeries of Lung, Esophagus, Mediastinum and Chest Wall

Cancer is one of the most feared diagnoses in the world, and while not all, around 40% of cancer cases can be prevented by the way we live as per American Cancer Society. This isn’t about drastic changes either — it’s about sustainable habits that protect your health over time. The seeds that are sown when one is a child.

1. Eat for Prevention:
   Fuel Your Body Wisely
   Processed meats, red meat, sugary drinks, and highly processed foods have all been linked to an increased cancer risk.
   The World Health Organization classifies processed meats as a Group 1 carcinogen — the same category as tobacco and asbestos when it comes to cancer risk
   Hence a healthy diet is one of your first lines of defense. Focus on whole, plant-based foods: vegetables, fruits, whole grains, nuts, and legumes. These foods are rich in fiber, antioxidants, and phytonutrients that protect your cells from damage.
2. Move More, Sit Less:
   Physical activity doesn’t just keep your weight in check — it boosts your immune system, reduces inflammation, and regulates hormone levels that can influence cancer growth.
   Goal: Aim for at 30 minutes simple exercise like walking or taking the stairs four times a week.
3. Maintain a Healthy Weight:
   Obesity or Excess body fat is a major risk factor for several cancers, including breast, colon, and liver. Obesity begins at childhood with food advertisement aimed at children, large portion sizes, increased frequency of eating away from home, over consumption of eating sugar sweetened beverages. Along with other factors such as more screen time, less physical activity, community restrictions leading to central obesity at a young age.
   Keeping your weight within a healthy range — especially around the waist — can lower your risk significantly.
   💡 Tip: Don’t aim for perfection. Focus on progress and balance. Small steps like cutting back on sugary snacks or walking more often can add up.
4. Avoid Tobacco in All Forms:
   This one’s non-negotiable. Smoking is the leading cause of cancer worldwide. Even second hand smoke increases your risk substantially. Hookah smoking and Electric Smoking i.e Vaping is as carcinogenic and more risky due to the lack of knowledge, complacency and excess usage by the younger generation.
   Quitting smoking — at any age — has immediate and long-term health benefits. Talk to your doctor or seek support if you’re trying to quit. It takes 15 years once one stops smoking to have the risk of cancer to reduce to same as a non smoker.
5. Limit Alcohol:
   Alcohol increases the risk of several cancers, including breast, liver, and colorectal cancer. The less you drink, the lower your risk.
   🥂 If you do choose to drink, moderation is key: no more than one drink per day for women and two for men.
6. Sexual life style: Early age of onset of sexual activity, multiple partners, unprotected sex, multiple children in short gap, poor genital hygiene are some of the life style reasons leading to higher risk ratios of having cervical cancer.
   Not skipping the moral value chapters in the school syllabus, teaching the children about safe sexual practices and creating awareness about HPV virus and HPV vaccination.
7. Get Regular Screenings and Vaccinations:
   Some cancers can be caught early or prevented altogether with regular medical checkups.
   ✅ Stay up to date with screenings like mammograms, colonoscopies, and Pap smears.
   💉 Vaccines such as HPV and hepatitis B can prevent viruses linked to cancer.
   Conclusion: Your Health, Your Choice
   While not all cancers are preventable, many are influenced by choices we make every day. The goal isn’t to live in fear — it’s to live with intention. Start small. Make one change this week, then another next week. Prevention isn’t about perfection; it’s about consistent, empowered action.
   Your future self will thank you!!!